Lifting straps are one of the most effective tools in a serious lifter's gym bag, but they only work when you use them correctly. A strap that is too loose, wrapped the wrong direction, or put on at the wrong time in your session is not doing much for you.
This guide covers everything you need to know: the different types of straps, how to wrap them properly for each one, when to use them and when to leave them in your bag, and the most common mistakes people make when starting out. Whether you just got your first pair of lifting straps or you have been using them for a while and want to sharpen your technique, this is your complete reference.
Types of Lifting Straps and How They Differ
Before getting into wrapping technique, it helps to know which type of strap you are working with, because each one wraps differently.
Lasso Straps (the most common)
Lasso straps, also called loop straps, are a single length of material with a small loop sewn at one end. You thread the tail through the loop to create a wrist circle, then wrap the remaining tail around the bar. These are the most versatile and beginner-friendly style. They are what most people picture when they think of lifting straps, and they are what Lift Hotter's lifting straps use.
Figure 8 Straps
Figure 8 straps have a fixed double-loop design that locks your hand to the bar more aggressively. They are popular among powerlifters going for maximum effort deadlifts where zero movement between hand and bar is the goal. The tradeoff is that you cannot release quickly, so they are not appropriate for any movement where you might need to bail.
Closed Loop Straps
Closed loop straps are a simple pre-formed loop with no tail to wrap. You slip your wrist in and drape the loop over the bar. They are faster to set up but provide less adjustability and a lighter hold than lasso straps at very heavy weights.
For most women who lift, lasso straps offer the best combination of security, control, and ease of use. The step-by-step instructions below are written for lasso straps.
How to Put On Lifting Straps: Step-by-Step
Step 1: Thread the tail through the loop
Hold the strap with the small sewn loop at one end. Feed the long tail of the strap through that loop from the underside, pulling it through to create a larger adjustable circle. This is the wrist opening.
Step 2: Slide your wrist through the opening
With your palm facing up, slide your hand through the loop so the strap sits across the base of your palm, just below the wrist joint. The tail of the strap should hang down from the thumb side of your hand. Snug the loop down so it feels secure but not tight enough to restrict circulation.
Step 3: Position your hand on the bar
Grip the barbell where you would normally hold it. At this point the tail of the strap is hanging free below the bar. Make sure your wrist is straight and your grip position feels natural before you start wrapping.
Step 4: Wrap the tail under and around the bar
Using your other hand, take the free tail and thread it under the barbell, then bring it back up and over the top toward you. You are wrapping the tail around the bar in the direction of your fingers, not away from them. This creates the cinching action that locks everything in place.
Step 5: Roll the bar to tighten
Once the tail is wrapped, roll the bar slightly toward you. This rolling motion pulls the strap tight and cinches the wrap against the bar so there is no slack. You should feel the strap dig in and secure. Do not just squeeze harder with your hand. The roll is what actually locks the strap.
Step 6: Repeat on the other hand
Set up the second strap on your other hand following the same sequence. Take a moment to make sure both wraps feel even and equally tight before you initiate the lift.
Step 7: Grip and lift
With both straps cinched, grip the bar normally over the wraps. Your hand should feel connected to the bar rather than relying on finger strength alone. Keep your wrists straight throughout the movement and focus on driving the lift with the target muscles.
When to Use Lifting Straps in Your Session
Knowing how to use lifting straps is only half the picture. Knowing when to reach for them matters just as much.
Use your lifting straps for:
• Heavy working sets on deadlifts and rack pulls where the load exceeds what your natural grip can comfortably hold through the full set
• Romanian deadlifts and stiff-leg deadlifts performed for moderate to high reps, where grip fatigues significantly before the hamstrings and glutes are done
• Barbell rows and dumbbell rows when you want to fully isolate the back without forearm fatigue cutting the set short
• Heavy shrugs where your traps can move far more weight than your grip will allow unaided
• High-rep lat pulldowns and seated cable rows when grip gives out before the lats are properly fatigued
Leave the straps in your bag for:
• Warm-up sets and lighter working sets where natural grip can handle the load
• Olympic movements like power cleans or hang cleans, which require a quick bar release
• Any pressing movement, such as bench press or overhead press, where straps have no benefit
• Exercises where building natural grip is part of the point, like farmer carries or dead hangs
A good rule of thumb: use straps when grip is the reason a set would end early, not just because they are convenient. Keeping some pulling work strap-free preserves your natural grip development over time.
Pairing Lifting Straps with Liquid Chalk
Many experienced lifters use liquid chalk and lifting straps together on their heaviest sets. The chalk goes on first to maximize friction between your palm and the strap, which prevents the strap from sliding across your hand during the lift. The strap then provides the mechanical attachment to the bar.
This combination is particularly useful during high-rep sets on Romanian deadlifts or rows, where both sweat and accumulated fatigue work against your hold. Apply your liquid chalk, let it dry for a few seconds, then wrap your straps normally.
Common Mistakes When Using Lifting Straps
Wrapping in the wrong direction
The tail should wrap toward your fingers, not away from them. Wrapping away from your fingers creates a strap that loosens under load instead of cinching tighter. If your strap is unraveling mid-set, this is likely the cause.
Skipping the roll
Many people wrap the tail around the bar and then just grip harder. The cinching roll is what actually locks the strap. Without it, the wrap stays loose and you lose most of the benefit. Take one second to roll the bar toward you before you initiate the pull.
Setting the loop too high on the wrist
The loop should sit at the base of the palm just above the wrist joint, not up on the forearm. Too high and the strap pulls at an awkward angle that puts stress on the wrist rather than distributing load evenly through the hand and bar.
Using them for every single exercise from day one
If you use lifting straps for everything from the first week of training, you will miss the grip development that comes from working without them. Build grip strength on lighter work and reserve straps for the sets where grip is genuinely the limiting factor.
FAQ: How to Use Lifting Straps
How tight should lifting straps be around the wrist?
Snug but not restrictive. You should not feel any tingling or circulation issues. The strap should stay flat against the wrist throughout the movement without sliding around. If you have to crank it tight to keep it in place, check that your loop position and wrap direction are correct.
Can you use lifting straps for pull-ups?
Yes. Wrap the strap around the pull-up bar the same way you would a barbell. This is particularly helpful on weighted pull-ups where grip and forearm fatigue tend to accumulate over a high-rep set before the lats are fully worked.
How long do lifting straps last?
A quality cotton strap used regularly should last six to twelve months of consistent training before showing significant wear. Check the stitching at the loop periodically. If the loop is fraying or the stitching looks compromised, replace them before going heavy.
Do I need different straps for deadlifts vs. rows?
No. A good lasso strap works well for both. The wrap technique is the same. For maximum-effort deadlifts where you want the most aggressive connection to the bar, some powerlifters prefer figure 8 straps, but lasso straps are more than sufficient for most training contexts.
What is the difference between lifting straps and wrist wraps?
Lifting straps connect your hands to the bar and are used for pulling movements. Wrist wraps provide joint stability and are typically used on pressing movements like bench press or overhead press. They solve completely different problems and are used at different points in a session.
Ready to get your technique right with a quality pair? Lift Hotter's lifting straps are built to handle heavy pulling work with a comfortable cotton construction designed specifically for women who lift seriously. Shop Lift Hotter Lifting Straps at lifthotter.com.